Tuesday, March 22, 2022

Hang Clean + Jerk - Metcon

Monday, March 21, 2022

CFG - OPEN GYM

1100

Warm Up

row
thoracic spine rotation
cat cow
pvc pass through
prone raise, prone press
pvc lat stretch

with barbell
overhead hold
slow strict press
push press
deadlift
high hang clean
hang clean
front squat
complex

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Jerk 
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

I worked up from 95-105-115-125-135-145-135-135.  Cleans felt great.  Jerk felt wonky.

Metcon

Against a 3-minute running clock…
30/20 Calories of Rowing
Max Reps of Burpees to Target 6″ Above Standing Reach
Rest 3 minutes, and repeat for a total of three (3) sets.

Rows were taking me around 2:15.

Round 1 - 5
Round 2 - 5
Round 3 - 7 burpees

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